Smoking Cessation for Older Adults: It's Not Too Late!

The truth is, it
does
matter. Seniors who quit smoking tend to enjoy better health and quality of life than their peers who continue to smoke.

Gaining Health Benefits

Many people do not realize that smoking cessation has immediate and long-term benefits. One study of adults (aged 50-74 years) without a history of heart attack or stroke were followed for 9 years. Current and former smokers experienced a first heart attack, stroke, or death from heart-related diseases over 2 times more than nonsmokers. But, researchers found the risks from smoking decreased after smokers quit, regardless of age, how much one smoked, or for how long.

The benefits of quitting increase over time as your body heals itself.

In one day:

Blood circulation increases

Carbon monoxide levels in the blood decrease

Heart rate and blood pressure decrease

In several days to several weeks:

Sense of taste and smell improves

Lung capacity increases

Breathing becomes easier

In several weeks to nine months:

Energy level increases

Lungs become cleaner and more functional

Colds and other respiratory tract infections become less common

Sinus congestion decreases

Shortness of breath decreases

Long-term benefits:

Risk of heart disease,
heart attack
, and
lung cancer
decreases (risk can eventually be similar to that of a lifelong nonsmoker)

Even if you already have a chronic disease, quitting smoking may help reduce the severity of your symptoms and keep you healthier longer. Still think it is too late?

Getting Help

"But I have been smoking for 45 years!" you say. "I'll never be able to quit smoking at this point."

You may be surprised to hear that older smokers are usually more successful at quitting smoking than younger smokers. This is especially true if they already have health problems, particularly those associated with smoking.

Studies suggest that elderly persons who ask their doctors about help for smoking cessation are more likely to get that help
and
may be more likely to be successful quitters. At your next medical visit do not forget to ask what you and your doctor together can do to help you kick the habit.

Preparing to Quit

List all the reasons you want to quit smoking and look at your list often.

Get help from your doctor, a smoking cessation specialist, or a group cessation program. Discuss using
nicotine replacement products
(patch, chewing gum, or nasal spray), or medications, along with a behavior change program.

One week before you quit, keep a journal of when and where you smoke each cigarette. Record how you are feeling each time (happy, anxious, relaxed, angry, sad, or lonely). This will help you be more aware of your smoking patterns.

Choose a method of quitting, such as gradually cutting back or quitting all at once. Quitting all at once tends to be most effective.

Set a quit date on your calendar.

Using Helpful Strategies

On quit day, throw out all your cigarettes and ashtrays.

Review your smoking journal and identify your smoking patterns. If you regularly smoke in certain places at certain times (in the kitchen after a meal, for example), change your routine (get up from the table after eating). Identify other high-risk situations such as stress,
depression
, and being around other smokers. Have a plan for every situation.

Create a list of ways to distract yourself from a cigarette craving. Examples include calling a friend, taking a walk, chewing gum, or taking a warm bath.

Reward yourself with a treat (not food) for every week you do not smoke. Put the money you save in a jar and watch it grow.

Have a supportive "buddy" (preferably an ex-smoker) you can call during the rough times.

Withdrawal symptoms should go away in a few days. Nicotine replacement products and
medicaitions like bupropion
can help. Try to get more rest and relaxation.

Learning How to Handle Stress

Many people go back to smoking sometimes years after quitting when a crisis hits. Plan ahead for how you will handle a stressful event such as a death, divorce, retirement, illness, etc. That way, you will not be caught off guard.

Most ex-smokers make several attempts to quit before they are successful. If you start smoking again, do not let feelings of regret, guilt, or failure get a handle on you. Learn from your setbacks and get right back on the program. It is not too late!

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.

Smoking and older adults. American Lung Association website. Available at: http://www.lung.org/stop-smoking/about-smoking/facts-figures/smoking-and-older-adults.html. Published February 2010. Accessed August 8, 2014.